Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pea shoots
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pea shoots and whey protein powder:
Whey protein powder is high in calories and pea shoot has 90% less calories than whey protein powder - whey protein powder has 352 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, pea shoots is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. Pea shoots has a macronutrient ratio of 23:69:8 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pea Shoots | Whey Protein Powder | |
|---|---|---|
| Protein | 23% | 89% |
| Carbohydrates | 69% | 7% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder and pea shoots contain similar amounts of carbs - whey protein powder has 6.3g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
Both whey protein powder and pea shoots are high in dietary fiber. Whey protein powder has 29% more dietary fiber than pea shoot - whey protein powder has 3.1g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
Whey protein powder has less sugar than pea shoot - pea shoot has 3.5g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 32 times more protein than pea shoot - whey protein powder has 78.1g of protein per 100 grams and pea shoot has 2.4g of protein.
Both whey protein powder and pea shoots are low in saturated fat - whey protein powder has 0.78g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Pea shoot has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and pea shoot does not contain significant amounts.
Pea shoot is an excellent source of Vitamin C and it has more Vitamin C than whey protein powder - pea shoot has 24.7mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Pea shoot has more Vitamin A than whey protein powder - pea shoot has 12ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12. Both pea shoots and whey protein powder contain significant amounts of niacin and folate.
| Pea Shoots | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.1 MG | 0.609 MG |
| Riboflavin | 0.05 MG | 2.017 MG |
| Niacin | 1 MG | 1.136 MG |
| Vitamin B6 | 0.1 MG | 0.607 MG |
| Folate | 62 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 18 times more calcium than pea shoot - whey protein powder has 469mg of calcium per 100 grams and pea shoot has 24mg of calcium.
Whey protein powder and pea shoots contain similar amounts of iron - whey protein powder has 1.1mg of iron per 100 grams and pea shoot has 1.3mg of iron.
Whey protein powder is an excellent source of potassium and it has 213% more potassium than pea shoot - whey protein powder has 500mg of potassium per 100 grams and pea shoot has 160mg of potassium.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pea Shoots (ORGANIC PEA SHOOTS) and Whey Protein Powder (Protein powder, whey based, NFS) .
Pea Shoots g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||